The Ultimate Guide to Balancing Your Hormones

If you’ve been struggling with hormone imbalances, you’re not alone. I know that journey all too well. When I was diagnosed with PCOS at 16, I had no idea what it really meant—I just knew I was constantly dealing with acne, irregular or missing periods, and a rollercoaster of anxiety and fatigue. It felt frustrating and, at times, isolating.

Fast forward over a decade, and I’m beyond grateful to say that I’ve found balance. It didn’t happen overnight, and it certainly wasn’t a straight path, but through trial, error, and deep self-education, I discovered what works for me. While I’d love to share my full story another time, today, I want to focus on the strategies that truly made a difference in my healing process.

These aren’t quick fixes or one-size-fits-all solutions, but they’re powerful starting points. Take what resonates, experiment with what feels right for your body, and remember—small, consistent changes lead to real transformation.

Start With a Hormonal Baseline

Before diving into any changes, you have to know what’s actually going on with your hormones. It’s like trying to fix a car without knowing what’s broken. Getting a full hormone panel—including estrogen, progesterone, testosterone, thyroid levels, and more—can give you valuable insights.

I know the thought of testing can be overwhelming (and expensive), but trust me, your health is worth it. Unaddressed imbalances can lead to even more complicated (and costly) issues down the line. If possible, find an endocrinologist through your OBGYN or primary doctor and start there. Knowledge is power, and having a clear picture of your hormone levels makes everything else more effective.

Nutrition: Build Every Plate With Balance

Food was one of my biggest game-changers. Instead of seeing it as something to restrict, I started looking at it as a tool to nourish and heal my body.

For me, the most transformative shift was focusing on protein-first meals, with plenty of veggies, healthy fats, and smart carbs. Carbs aren’t the enemy, but it’s all about balance.

Some of my go-to foods:

Quality proteins: Grass-fed meats, wild-caught fish, organic eggs, tofu.
Healthy fats: Avocado, nuts, seeds, olive oil.
Leafy greens: Spinach, kale, arugula.
Smart carbs: Sweet potatoes, quinoa, berries, veggies.

Simple tips that made a big difference:

Cutting out processed foods and refined sugars helped stabilize my blood sugar and reduce inflammation.
Adding cinnamon, turmeric, and ginger to meals (hello, hormone-friendly lattes!) for their anti-inflammatory benefits.
Drinking a ton of water—hydration plays a huge role in detoxing excess hormones.

Matcha vs. Coffee

I used to be a die-hard coffee drinker. But as I learned more about hormone health, I realized that coffee on an empty stomach was spiking my cortisol (aka stress hormone), leading to energy crashes, anxiety, and even more inflammation.

Now, I’ve transitioned to matcha, especially during certain phases of my cycle.

☕ Coffee: I still enjoy it, but I always pair it with food to minimize cortisol spikes.

🍵 Matcha: A game-changer. It has a gentler caffeine release (thanks to L-theanine), keeps my energy steady, and is loaded with antioxidants that support hormone balance.

💡 How to transition: If quitting coffee feels impossible, try alternating with matcha or drinking coffee after a meal rather than first thing in the morning. And always listen to your body—I’ve learned that some days I can tolerate coffee just fine, while other times, matcha is the better choice.

The Acupuncture Advantage

I was skeptical about acupuncture at first, but it turned out to be one of the best things I did for my hormones. Not only did it help regulate my cycle, but it also reduced stress and inflammation, both of which are major hormone disruptors.

If you’re considering acupuncture but worried about the cost, think of it as an investment in your long-term health. Depending on your specific hormone panel, working with an acupuncturist alongside your doctor might allow you to gradually reduce medications over time (if that’s your goal).

Supplements That Support Hormone Health

Supplements are personal, but here are a few that helped me:

Multivitamin: A good quality multi ensures you’re covering nutritional gaps.
Omega-3s: Anti-inflammatory and essential for hormone production.
Maca Powder: An adaptogen that supports the endocrine system, maca helps regulate cycles, boost energy, and reduce symptoms of PMS. Add it to smoothies or matcha lattes.
Reishi Mushroom: Known as the "mushroom of immortality," reishi is excellent during times of heightened anxiety. It calms the nervous system, supports adrenal health, and improves sleep quality. I love taking it in the form of hot chocolate with this cacao mix when I feel overwhelmed.
Adaptogens: Tulsi (holy basil) and spearmint tea can help lower cortisol and balance androgens.
Chinese Herbs: Tailored to my needs via my acupuncturist.
Magnesium: Crucial for stress management and improving sleep.

Exercise: Timing & Intensity Matter

I used to think I had to go hard all the time to be “fit.”

But when it comes to hormone health, the key is working with your cycle, not against it.

High-Intensity Workouts: Best during the follicular & ovulatory phases (when energy and estrogen are highest). Think HIIT, cardio, or strength training.
Gentle Movements: During the luteal phase (before your period), I focus on Pilates, yoga, or walking.
Strength Training: A must for blood sugar balance and metabolism, but I adjust intensity throughout my cycle.

The biggest lesson? Listening to my body and adjusting as needed.

The Importance of Sleep

If there’s one thing I’ll never compromise on, it’s sleep. Quality rest is non-negotiable for hormone balance.

Aim for 7-9 hours of uninterrupted sleep.
Create a bedtime routine: Dim the lights, avoid screens an hour before bed, and unwind with chamomile tea or magnesium.
Prioritize stress management: Stress wreaks havoc on hormones, and poor sleep only makes it worse.

Mind-Body Techniques for Stress Management

Chronic stress can throw everything off balance, so I’ve made it a priority to manage it daily.

Some techniques that have helped me:

🌿 8-Count Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for another 4. Repeat as needed to instantly calm your nervous system.

📝 Mindfulness & Journaling: Writing out my thoughts, practicing gratitude, and taking quiet walks in nature help me feel more grounded.

Balancing my hormones has been a journey of trial and error, but it’s also been one of the most empowering experiences of my life. I’ve learned to listen to my body and honor what it needs. If you’re struggling, know that healing is possible. You don’t have to settle for discomfort or dismissive answers.

Your health is your most valuable asset—treat it with care, curiosity, and patience.

If you’d like me to share the full story of my healing journey, let me know. I’m here to inspire and support you every step of the way.